Groin flexibility and lower-leg strength help power your fastball.
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Developing a top-notch throwing arm requires more than just strong arm muscles. Research on pitching-arm strength indicates that strengthening your core, lower legs and pelvic muscles all contributes to throw velocity. Combine focused weight training with regular throwing practice to add mph to your fastball and distance to your outfield heaves.1.
Perform crunches and other abdominal exercises every day to strengthen your abs. A strong core provides power to your throws and lessens stress on your shoulder and elbow.2.
Stretch your groin daily to improve pelvic flexibility. To perform a groin stretch, sit on the floor with your feet together and knees bent. Lower your bent knees down towards the floor, out to your sides, then pull your feet in to your body and hold for 15 seconds.3.
Throw 25 to 30 long tosses each day to a partner standing 100 feet away. During the baseball season, pitchers should reduce long-toss frequency to every second day.4.
Toss a weighted baseball to a partner standing about 50 feet away every other day. Complete 25 weighted tosses every other day, alternating between weighted throws and regular throws. Start with a smaller, 7-ounce weighted ball and progress to a larger 12-ounce ball as you gain in strength.5.
Complete three sets each of shoulder presses, triceps pulldowns and bicep curls two or three times per week. These lifts work muscles used in elbow extension, which improves your arm's capacity to accelerate through the pitching motion.6.
Perform lifts that target lower-body extensions two or three times per week. Exercise machines like calf raises, leg presses and leg curls all increase the force of your leg drive, adding velocity to your throw over time. Performing squats and lunges can also help augment your lower-body strength.
- Weighted baseballs, 7 ounces to 12 ounces
- Stop throwing and consult a physician if you experience pain in your shoulder or elbows.